Movement Prep/Activation and Increasing Heart Rate

8:00 AMRAP (at easy to easy/moderate pace)

1:30 Ski (OR Row) OR jog

10 hanging scap retraction

5 kip to swing

20 Alternating Leg V-Ups

20 Walking Lunges

(1 min banded distraction each )

Strength

Every 2 min x5 sets

5 Push press

for heavy

then

Heavy 3sets 

1 clean pull + Drop bar +squat clean + split jerk

WOD

16 min cap

50′ Single Arm Overhead Walking Lunge (50/35

40 Pull Ups

50′ Single Arm Overhead Walking Lunge(50/35)

40 Alternating V Ups

50′ Single Arm Overhead Walking Lunge (50/35’)

30 Pull Ups

50′ Single Arm Overhead Walking Lunge (50/35)

25 Alternating V Ups

50′ Single Arm Overhead Walking Lunge (50/35

20 Lateral Burpees over Dumbbell